💥 #knowgains 🏋️
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Today's Topic
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💥KNOW - WALKING 💥
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I have been saying for years that if you do nothing else for your health exercise wise, try and go for a quick walk everyday😁.
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You would be amazed at what 30 mins of walking can do for the mind and body, especially when you get no movement in your day at all.
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Try waking up in the morning and jumping outside to go for a walk or even after dinner if you.
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You would also be surprised at how 30 minutes a day of walking can trigger you to make even better decisions with your health later on😊.
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❓Thoughts🔻in the comments. 🙃😊.
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📷 @holisticali 👌 -
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💡 #TheMoreYouKnow
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_ ❓ As always, leave questions, ideas or corny jokes in the comments -
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271151yesterday

Your body can do amazing things when you begin to take care of it. I love yoga, and if I let my size get in the way of my practice I wouldn’t be where I am today. It’s so important to love your self every step of the way. I’ve teamed up with @DiaandCo to show that you don’t have to be a certain size to get active. What do you all love to do? Get up and get active and show me all of your ways to be #FitToThrive . Take a photo or video and use the #FitToThrive hashtag so I can see. ❤️Click the link in my bio to learn more. #ad#DiaandCoPartner

73823yesterday

I’m thinking of hosting another @dietbet like I did in January. If I get enough people interested we’ll start June 1st 🙌🏻 I need some motivation to lose the last 15 👊🏻❤️

The topic of this week’s @weightwatchers meetings is mindfulness, and I definitely did a double take when I saw the weekly with #beherenow on it! 🤸🏼‍♀️💕
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I got this as a reminder to always try to be present in the moment you are in, because so much of life can happen in such a short time and if you are not paying attention you can miss it. I am going to do my best to practice mindfulness in the next coming weeks as my wedding planning and home renovations come to an end, this time in my life is so exciting and busy that it’s easy to get overwhelmed and miss out on experiences! ☀️🌷
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What will you do this week to be more mindful? 😌🌱
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#wwambassador#wwleader

Great morning!🌞💚 first win of the day! Got my fasted cardio in nice an early and finished off with sprinting😅💪🏾🏃🏾‍♀️
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I hope everyone has an amazing and productive Thursday!🤗

017 hours ago

My favourite on the go salad for just 3 syns! Can’t complain 💖

017 hours ago

TBT to when I made this dress way back in yr 12 tailoring to fit me then. A lot of people do not believe I was ever a big girl. This dress at one stage was too small to zip up. I came along way since then!! Whenever I feel down about myself I use this dress as motivation and to remember where I started and how far I came! 💪🏻❤️ #tbt#girlswholift#mrshulk#weightlossmotivation#bigtosmall

I want to take a moment today to thank my mentor, Big Lou Esa.
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When I came to you, I was an overweight, self-conscious kid who didn’t even know how to throw a punch. You changed my life forever--and I’m forever grateful to you for teaching me this beautiful sport we call boxing. 🥊🙌🏽🔥
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In our many years together,
you've never wavered in your belief in me, you've always encouraged me, and you've continually pushed me past my limits. .
There were plenty of days in sparring when my lungs felt like they were going to explode, my heart felt like it was coming out my chest, my arms felt like they were falling off--and when I could literally feel blood gushing from my mouth and nose. But, when the going got the toughest--you always had a way of tapping into the special human spirit that lives deep inside all of us.
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"One more round, Champ!" was all you'd have to say--and the extra burst of effort would appear without fail. 🏃🏽💨
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Through all the blood, sweat, and tears I can remember--the struggle never came without a purpose.
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And that's a beautiful thing.
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Beyond what you did for my work ethic--you also took the time to include me over the years when you had the likes of ex-pro fighters Bobby Guzman, Freddy Curial, Ricky Vera--and many others working in the ring with me. These experiences didn't just make me better--they became life long memories with a worth that has no price. 💸👏🏽
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Lou, the first day you put gloves on my hands, you gave me a greater gift than you could ever know. .
You gave me my confidence, you gave me my release, you gave me my art--and you gave me my passion.
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Today, I consider myself one of the luckiest people on earth--because I get to share this thing we call boxing with so many others. .
Thank you for giving me my push, Lou. 🙌🏽
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You're the greatest. 🔥🔥🔥
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-King Kaan 🥊
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#boxing#boxingcoach#mymentor#mycoach#inspire#motivation#weightlossmotivation#weightlossjourney#fitness#fitpro#fitfamily#fitnessmodel#fitnessjourney#shredded#fighter#grateful#behumble#followyourdreams#lovewhatido#trainer#personaltrainer#fitlife .
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@lousvisionshotmailcom@todays_business@todaysathletes@michellehartzman

GIRLS WHO LIFT.
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Client @amycousins1 has recently written a great blog post about the benefits and her experiences of #strength & #weight training for girls!
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Entering the weights section of the gym can be intimidating, but @amycousins1 talks about the ways in which she overcame this, and now feels most confident and empowered when lifting. She also offers some tips and tricks that can help with motivation and consistency.
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She also lists a handful of the amazing benefits of strength and weight training, some of which are:
- Improves balance, coordination and posture.
- Elevates levels of endorphins and lifts your energy levels
- Boots your metabolism - Improves sleep
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Amy has been a client for some time now and has made real progress. Here at IB. OC&T we’re very grateful for her shoutout!
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Consistency and dedication are key, and Amy is an advocate for this - so go read her blog post here: www.thebathblogger.com
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If you’re anything like Amy, and have been toying with the thought of taking your first steps into the gym and weight training, get in touch to see what IB. OC&T can do for you!
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Looking for no nonsense assistance with your training or nutrition? Or wanting to improve your general health, fitness, lifestyle or mindset? Get in touch to see how IB. Online Coaching & Training can get you there!
〰️ Training Plans & Programmes
〰️ Meal Plans & Nutritional Advice
〰️ Recipes, Shopping Lists & Much More
〰️ General Health/Fitness Questions
FACEBOOK 📱 - www.facebook.com/ibonlinecoaching/
EMAIL 📩 - [email protected]
WEBSITE 💻 - www.ibonlinecoaching.com

The pic on the left showed up in my FB memories today. I was 25, had one child and terrible nutrition. On the right: I’m nearing 37 and have six kids (the youngest is 8mos). As long as you’re breathing. It’s not too late and you’re not too old! Change your nutrition today! No waiting till Monday. You won’t believe how much better a cleaned up diet can make you feel!